Skill:

Hinge Rows

7-7-7-7

30 seconds Super Front Rack mobilization between sets

 

For Quality

 

 

Strength:

Push Jerk

5  reps  at 60% 1RM

3  reps  at 70%

1+ reps at 80%

 

For max reps at 80%

 

 

Conditioning:

2012 Battle Over Red Lands WOD 3:

21-15-9 rep rounds of:

Kettlebell Push-ups

Shuttle Run

Chest-2-Bar Pull-ups

Shuttle Run

 

For Time

Compare to Monday, 26 November 2012

 

Notes:

Perform 21 PU with hands in the handles of kettlebells, chest touches abmat. Then perform a shuttle run of 5, 10, and 15 meters. Then perform 21 C2B Pull-ups, and finally re-run the shuttle run. Next do the 15 rep round, and then the 9 round. Finish after the final run. One hand must touch past the line on each of the turn-a-rounds.

 

 

Mobility:

T-spine Smash – 2:00

Banded Heel Cord (anterior bias) – 1:00 per side

Banded Heel Cord (posterior bias) – 1:00 per side

Quad Smash – 2:00 per leg

 

 

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